LEAN PROTEIN VEGGIE SOUP
Ingredients (Serves 2):
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 2 cloves garlic, minced
- 2 carrots, sliced
- 1/4 swede, diced
- 1 sweet potato, cubed
- 1 cup chopped kale or spinach
- 2 tomatoes, chopped
- 4 cups low-sodium vegetable or chicken broth
- 1 cup cooked shredded chicken or canned chickpeas (for a plant-based option)
- 1 tsp tomato puree
- 1/2 tsp black pepper
- 1/2 tsp dried oregano
- 1/2 tsp smoked paprika
- 1/2 tsp turmeric
- Juice of 1/2 lemon
Instructions:
1. Sauté the Aromatics – In a large pot, heat the olive oil over medium heat. Add the chopped onion and minced garlic, cooking for 2–3 minutes until soft and fragrant.
2. Cook the Veggies – Stir in the carrots, swede, and sweet potato. Cook for about 5 minutes, stirring occasionally to prevent sticking.
3. Build the Base – Add the chopped tomatoes and pour in the broth. Season with black pepper, oregano, smoked paprika, and turmeric. Stir well, bring to a gentle boil, then lower the heat and let it simmer for 15 minutes until the vegetables are tender.
4. Blend – Use a blender to smooth the stock
5. Add Protein & Greens – Mix in the shredded chicken (or chickpeas) and kale/spinach. Let it cook for another 5 minutes, allowing the flavors to blend.
6. Finish & Serve – Remove from heat and squeeze in the lemon juice. Taste and adjust seasoning if needed. Serve warm and enjoy!
Nutritional Info (Per Serving, Approximate):
- Calories: ~326 kcal
- Protein: ~30.5g
- Carbs: ~36.5g
- Fat: ~8g
- Fibre: ~10.5g
Why You’ll Love It:
This Lean Protein Veggie Soup is a nourishing, well-balanced meal that’s packed with high-quality protein, fiber, and anti-inflammatory spices. The combination of hearty root vegetables and leafy greens makes it both satisfying and nutrient-dense. It’s light yet filling—perfect for post-workout recovery or a wholesome meal anytime. Plus, the lemon juice adds a refreshing brightness to every spoonful.
Enjoy a warm, comforting bowl that fuels your body the right way!